7-day damage control program

7-Day Damage Control Program (Version 4) To start with a good, healthy weight loss program is not easy, unless you have a program to dictate your day-to-day

actions. We suggest the FREE 7-day damage control program to rectify blood sugar, insulin levels and pH levels in the

body.

This program is also meant to help with detoxification.

It is not advisable to eliminate carbohydrates in total, but for the first 7-days you have to reduce the “carbs” to get

your insulin and blood sugar levels back to normal to achieve a healthy weight loss goal.

Why the 7-Day Damage Control Program?

Treating Insulin Resistance, PCOS, Overweight & Obesity, Type-2 Diabetes, ADHD, hyper and hypoglycemia

with medication alone, is only treating the symptoms of poor insulin management.

One has to understand the function of insulin in the human body.

The main objective is to get your insulin and blood sugar levels back to normal

The – 7 day damage control program is designed to start repairing the damage done over years of poor insulin

management and to detoxify your body from accumulated toxins, trapped in the fat cells.

If you are serious about reversing any of the above mentioned ailments, then you have to follow the next steps carefully. Note: This is a Program to detoxify, correct insulin & blood sugar levels, balance pH and lose weight on your way to

perfect health.

All drinks, food and recipes quoted in the program are very low in carbohydrates in order to get the pancreas

releasing as little as possible insulin.

After the 7-day program you can change the recipes to suit your lifestyle. Golden RULE: Never get hungry!

Scale menu values up or down to suit your requirements.

Drink Start your day with a cup of cold or hot water with fresh lemon juice squeezed into it, or herbal tea, without sugar or milk. Please stay away from coffee and sugar for the duration of the Program. Drink fresh water and herbal teas throughout the day. NO sugar or artificial sweeteners! Water is just as important as the right food in order to control blood sugar levels. Whenever you feel hungry or when you crave for certain foods, it might be that your body requires moisture instead of food. Drink water and

herbal teas as and when you feel like it – Note: too much can wash out essential nutrients. Tip: Keep a bottle of purified water at hand - sip as often as possible.

Fat Fighting Foods

Brightly coloured, non-starchy vegetables (Organic)

Brightly coloured Fruit (organic where possible)

Omega-3 Fish oil (fresh fatty fish)

Garlic & Onions (raw & uncooked)

Lean organic protein (chicken breasts, fish)

Nuts in moderation (high fat content)

Olives & Olive Oil

Hot spices & Ginger

Fat Causing Foods

Sugar and any food with refined sugar

Wheat products (bread, pasta, cakes, biscuits and pies)

Salty food or processed food (tinned and packaged)

Soft drinks (carbonated drinks)

Caffeine and alcohol

Starchy vegetables (butternut, potatoes)

Cheese and dairy products

Correct Time to Drink Water

Drinking water at certain times maximizes its effectiveness on the body:

1 glass of water after waking up - helps activate internal organs

1 glass of water 30 minutes before a meal - helps digestion

1 glass of water before taking a bath - helps lower blood pressure

1 glass of water before going to bed - avoids stroke or heart attack

Use this Salad dressing whenever you need a dressing over food.

Salad Dressing: (Italian Style)

Mix 250ml virgin olive oil, 80ml Lemon juice, salt & freshly ground black pepper to taste. Pour into a bottle which

can be sealed and stored in the fridge. Shake well before use.

What to Expect: You may get headaches; feel bloated, tired and emotional during the first few days of the program. This is normal when your body detoxify. Other possible reactions are frequent urination, diarrhea, skin rash, joint pain and even cold and flu symptoms.

The program will help to re-balance (1) blood sugar levels, (2) Insulin Levels, (3) Serotonin levels for a “feel good mood”, (4) enhance energy levels and (balance pH in the body. After the re-balancing process, your body will be ready to take healthy living to the next level.

Detoxification Regimen

Alkalize Warning

Most people are low in minerals such as: calcium, magnesium, sulfur, phosphor, sodium, iron. In order to detoxify, you need alkaline minerals. An important role of calcium is to aid in detoxification. It is an alkaline mineral and will "catch" the toxic acids that your body releases. If the acids can't be "bound" because your body lacks (alkaline) minerals, the chance is high that you will feel

seriously ill during your detox, that your body refuses to release the toxins (you won't be able to lose weight, since acids and toxins are often stored in the fat cells), or that your body re-absorbs the released toxins again.

Therefore, it's crucial that - before or during your detox - you get plenty of green vegetable juice, like....

Carrot Juice

Ingredients

500g large carrots (washed and peeled) ½ lemons (peeled) 1 apple Directions Put all ingredients in your juicer. (A centrifuge juicer is easiest for carrots.) Mix. Drink immediately. Peel the carrot for taste (otherwise it tastes too earthy).

NOTE: If you don’t have a juicer, you can always grate these ingredients. Health benefits of carrot juice: It provides Vitamin A, B Vitamins, Vitamin E and many minerals (including calcium).

OR

Tomato Juice

You can juice the tomatoes in a juicer but a high speed blender will also work. You ’n strain the juice through a sieve.

Ingredients 3 cups chopped tomatoes 1 stalk celery

1 cucumber ½ teaspoon coarse sea salt Pepper Cayenne pepper Directions Juice the tomatoes, celery, and cucumber in your juicer. Add salt, pepper and cayenne pepper to taste.

(If you like you can also add a ¼ onion, fresh oregano, basil and red bell pepper) Make sure that you drink enough alkaline and pure water during the process and that you get enough rest.

Try to detoxify over the weekend (you can start on Friday morning)

http://www.thebestofrawfood.com/vegetable-juice-recipes.html

7-Day Damage Control - Daily Regimen

1. have 1 glass of water (with or without lemon juice) after waking up in the morning

2. 1 Glass of water 30 minutes before each meal

3. drink 300 ml freshly extracted juice blend at least once, but try for 3 times daily

4. use olive oil only in salads, but rather use canola oil to cook with (use suggested salad dressing)

5. Eliminate coffee, soft drinks and alcohol for the duration of the program. Drink only herbal teas and

water when thirsty

6. Get enough sunlight exposure every day, because it is the best way to get vitamin D

7. Exercise – Plan your day to get at least 30 to 45 minutes of good exercise of choice

8. try to complete your evening meal by 7 pm, but not later than 8 pm

9. evening snacks are optional, and should only be taken if you feel you need them

10. Sleep – 6 to 8 hours sleep per night is crucial to revitalize your body. If you don’t get enough

sleep, you tend to crave carbohydrates the next day.

11. Try to stick to the program. Plan ahead if you have a hectic lifestyle and you know that you might

fail. It is your health that we are talking about and nobody else can do it except you!

Supplements The 7-day damage control Program is to rectify the imbalances in your body. This is also a program

to boost your immune system.

We suggest only a few supplements, but is necessary to excel in this program.

1. Vitamin C – buffered Vitamin C with Calcium called Ester C, from your pharmacy is very

important to boost the immune system and to help with detoxification. (2 grams per day)

2. Fish Oil Capsules – (not cod liver oil, but pharmaceutical grade fish oil capsules) 4 /day

3. Milk Thistle – to clear your liver from all the toxins which will come loose with this process.

(use as indicated on the labels) – above 3 supplements are available from you pharmacy.

4. If you suffer from Candida – The Manna Candida Support is one of the best on the market, to

kill the Candida fungus.

5. Manna Blood Sugar Support Tablets – to assist in blood sugar control. It helps to reduce the

GI of anything you eat by up to 43%. Take this with every meal on both programs.

6. If you have a pH problem and you know that your body is too acidic, the Manna pH Balance is

a fantastic product to rectify the acid (gout and Arthritis) in a matter of days.

7. Blood Circulation is one of the biggest problems of our time. The Manna Blood Circulation

Support helps to dissolve accumulated plaque in the arteries and enhance blood flow.

8. Manna Fat Burner is excellent to promote fat burning. If you take the Fat Burner, you don’t

need to use the Manna Blood Sugar Support, because it also assists in blood sugar control.

Take the Manna supplements as indicated on the labels.

Program

Day 1 of 7(Detoxifying process)

Early Morning

1st Drink 1 glass of water after waking up in the morning

2nd Prepare your Carrot or tomato Juice blend and immediately drink 300ml of the blend

3rd Breakfast

Bowl of fruit salad with flax seed ½ cup Paw Paw - diced ½ cup Apple – diced ½ cup berries of choice

2 fresh dates (Optional)

2 heaped table spoons of flax seed Mix and enjoy (Use any fruit in season – see the Acid Alkaline chart at the end of this book) Mid Morning Snack

Drink a second glass of the Carrot or Tomato Juice Blend Lunch

A Bowl (1 to 1½ cup) of cooked brown rice with Raw vegetable mixture (example: chopped tomato, onion, cucumber, cabbage leaves, broccoli – choose any preferred vegetables). You can even have this in your lunch box at work.

Sprinkle with freshly squeezed orange or lemon juice with finely chopped chives or whole basil leaves. Use only coarse sea salt and freshly ground black pepper.

Mid afternoon Snack

300ml Carrot juice or

300ml Tomato juice Dinner

Fresh Vegetable Soup

Enjoy 1 to 1½ Cup per person

Ingredients

2 large carrots

1 small baby marrows (zucchini)

1 celery stalk

1 cup of broccoli

3 stalks of asparagus (if in season or tinned)

1 yellow onion

1 L of water

4-5 tsp of yeast-free vegetable broth

1 tsp fresh basil

2 tsp sea salt to taste

Method

Put water in pot, add the vegetable broth as well as the onion and bring to boil. Meanwhile, chop the zucchini, the

broccoli and the asparagus, and shred the carrots and the celery stalk in a food processor.

Once the water is boiling, please turn off the stove as we do not want to boil the vegetables. Just put them all in the

hot water and wait until the vegetables reach desired tenderness. Allow to cool slightly, then put all ingredients into

blender and mix until you get a thick, smooth consistency.

Note:

Drink enough purified fresh water throughout the day

Take a brisk walk for 30 to 45 minutes – see walking program at exercise section (whenever you

have time during the day or before dinner)

Take a nice relaxing bath or hot shower

Sleep early (for at least 8 hours)

Day 2 of 7 (Detoxifying process)

Early Morning



3rd Breakfast

Bowl of fruit salad with flax seed

½ cup Paw Paw - diced ½ cup Apple – diced ½ cup berries of choice 2 heaped table spoons of flax seed 1 banana

1 cup fat & sugar free yogurt Mix everything in blender and enjoy (Use any fruit in season – see the Acid Alkaline chart at the end of this book) Mid Morning Snack

Drink a second glass of the Carrot Juice Blend Lunch

Tuna and salad mini wraps (eat 1 to 2 Mini Wraps for lunch)

For a little lunch inspiration, make these colorful wraps for the family.

Makes

8

Ingredients 200g can tuna in spring water, drained 125g plain yoghurt 1 tablespoon chopped fresh chives 1 tablespoon chopped fresh basil leaves 1 small celery stalk, finely chopped

2 sheets whole wheat wraps (Low GI) 40g mixed lettuce leaves 1 small tomato, finely chopped Method

Combine tuna, yoghurt, chives, basil and celery in a bowl. Season with pepper.

Place 1 wrap sheet on a flat surface. Arrange half the lettuce along 1 short end, leaving a 2cm border. Top with half

the tuna mixture and half the tomato. Roll up wrap sheet to enclose filling. Cut into quarters. Repeat with remaining wrap sheets, lettuce, tuna mixture and tomato. Serve.

Mid afternoon Snack 300ml Carrot juice or 300ml Tomato juice

Dinner

Chicken breast fillets filled with coriander, almond and chilli

Ingredients (serves 6)

1 bunch fresh coriander 1 garlic clove, roughly chopped 1 teaspoon salt

2/3 cup blanched almonds juice of 1 lemon

2 small red chillies, deseeded, roughly chopped (see note) 1/3 cup olive oil 6 chicken breasts, on the bone, skin intact Method

Preheat oven to 200°C. Line a baking tray with baking paper.

Wash coriander well and pat dry. Roughly chop leaves and roots. Place into the bowl of a food processor. Add garlic,

salt, almonds, lemon juice and chillies. Process until finely chopped. With the food processor running, slowly pour oil down feed tube to form a thick paste.

Gently lift skin from chicken flesh. Spread coriander paste between skin and flesh. Smooth skin over paste. Place onto oven tray. Bake for 20 to 25 minutes or until golden and cooked through. Serve immediately with the Warm Vegetable Platter.

Notes

Note: For a hotter chilli paste, don't remove the chilli seeds.

Note:






Day 3 of 7 (Detoxifying process)

Early Morning



3rd Breakfast

Bowl of fruit salad with flax seed & Yogurt ½ cup Paw Paw - diced ½ cup Apple – diced

½ cup berries of choice 2 heaped table spoons of flax seed ½ Cup plain, unsweetened yogurt Mix and enjoy (Use any fruit in season – see the Acid Alkaline chart at the end of this book)

Mid Morning Snack Drink a second glass of the Carrot Juice Blend

Lunch Sweet chilli chicken wrap

Pack a wrap for the work or school Ingredients (serves 1) ½ cup shredded Roast Chicken breasts

1 tbs sweet chilli sauce shredded lettuce ½ carrot, coarsely grated

1 sheet whole wheat wrap (Low GI) Method Combine chicken and sweet chilli sauce. Place the chicken mixture, shredded lettuce and carrot, coarsely grated, along the centre of wrap sheet. Roll up firmly to enclose filling.

Mid afternoon Snack 300ml Carrot juice or 300ml Tomato juice

Dinner Stuffed Avocado

Ingredients for 1 person

1 Avocado, ripe!!

½ tomato

1 tsp. minced onions

1 tbsp. fresh basil

1 tsp. oregano

1 tbsp. fresh lime juice

4 tbsp. cold pressed extra virgin olive oil

Some sea salt and pepper

Method

Cut avocado in half and remove seed. Then season both halves with salt and pepper. Now mix the chopped tomato,

the minced onion, the lime juice as well as the olive oil and place it in the avocado pit holes. Last but not least,

sprinkle basil and oregano on top and serve with a spoon.

Evening Snack 1 Cup of Chamomile Tea

Note: Drink enough purified fresh water throughout the day





DAY 4 of 7



3rd Breakfast

Ingredients:

3 tbsp uncooked oatmeal 1 tbsp raisins

2 tbsp walnuts (you can add sesame, seeds, pine nuts, sunflower seeds)

1 tbsp flax seeds 1 pinch cinnamon 1 apple, sliced 3 strawberries, sliced 1 pear, sliced more fruits or berries Directions:

Place oatmeal in the bowl; pour ¼ cup boiling water and leave to soak for 5 minutes. Add fruits, berries, nuts, flax seeds, cinnamon.

Snack

Nuts & Seeds (not more than 25g) with small Fruit of choice – keep this handy at all times Or 300ml (50/50) fresh Carrot and orange juice Lunch

Avocado on Rice Cakes

2 Rice Cakes with Avocado Spread – no extra fat needed. Top with finely chopped spring onions and black pepper and a slice of tomato. Sprinkle a bit of *salad dressing on it.

Snack Nuts & Seeds (not more than 25g) with small Fruit of choice – keep this handy at all times or 300ml (50/50) fresh Carrot and orange juice

2 Manna Blood Sugar Support Tablets with each meal, helps to prevent insulin spikes


Dinner

Mexican chicken salad

Ingredients (serves 4) 1 lettuce, leaves separated 300g (3 cups) coarsely chopped Roast Chicken breast, skin removed

400g can red kidney beans, rinsed, drained 125g can corn kernels, drained 1 small English cucumber, trimmed, coarsely chopped ½ red bell pepper (“green pepper”), seeded, coarsely chopped

½ avocado, peeled, stone removed, coarsely chopped - (only if available) 1 tomato, coarsely chopped ¼ red onion, finely chopped

1 cup fresh coriander leaves 1 tbs taco seasoning (or Mexican all spice) 60ml (¼ cup) fresh lime juice 2 tsp honey

Method Combine the lettuce, chicken, beans, corn, cucumber, capsicum, avocado, tomato, onion and coriander in a bowl. Combine the seasoning, lime juice and honey in a small bowl. Drizzle over the salad and toss gently to combine. Season with salt and pepper. Divide salad among serving plates.

Evening Snack

1 Cup of Chamomile Tea






DAY 5 of 7



3rd Breakfast

Bowl of fruit salad with flax seed

½ cup Paw Paw - diced ½ cup Apple – diced ½ cup berries of choice 2 heaped table spoons of flax seed 1 banana

1 cup fat & sugar free yogurt Mix everything in blender and enjoy (Use any fruit in season – see the Acid Alkaline chart at the end of this book)

Snack

Nuts & Seeds (not more than 25g) with small Fruit of choice

Or 300ml (50/50) fresh Carrot and orange juice Lunch

A Bowl (1 to 1½ cup) of cooked brown rice with Raw vegetable mixture (example: chopped tomato, onion, cucumber, cabbage leaves, broccoli – choose any preferred vegetables). You can even have this in your lunch box at work.

Sprinkle with freshly squeezed orange or lemon juice with finely chopped chives or whole basil leaves. Use only coarse sea salt and freshly ground black pepper.

Snack

Nuts & seeds (not more than 25g) with small Fruit of choice – keep this handy at all times Or 300ml *Tomato Juice Blend



Dinner

Chicken stir-fry

Ingredients (serves 4)

1½ tablespoons canola oil

500g chicken breast stir-fry strips

2 garlic cloves, crushed

3cm piece ginger, peeled, finely grated

4 green onions, cut diagonally into 3cm lengths

1 Red (“green pepper”) Bell Pepper, deseeded and thinly sliced into strips

1/3 cup unsalted roasted cashew nuts

1/2 cup basil leaves, torn

steamed basmati rice, to serve

Black Pepper and sea salt to taste

Method

Heat a wok or deep pan, over high heat until hot. Add 2 teaspoons oil. Swirl to coat. Add half the chicken.

Stir-fry for 2 to 3 minutes or until browned. Transfer to a bowl. Repeat with 2 teaspoons oil and remaining

chicken strips.

Add remaining 2 teaspoons oil to wok or pan. Swirl to coat. Add garlic, ginger, onions and pepper. Stir-fry

for 30 seconds.

Return chicken to wok or pan. Stir-fry for 1 minute or until combined. Stir through cashews and basil.

Serve on basmati rice.

Evening Snack

1 Cup of Chamomile Tea






Day 6 of 7



3rd Breakfast

Wake-Up and Go - Breakfast Smoothie

½ Banana

1 Cup Bulgarian Plain Yogurt Handful Porridge or rolled Oats ½ Apple Handful Blueberries 1 Cup Pure Orange Juice Handful Mixed Nuts

Tablespoon Honey Snack Nuts & Seeds (not more than 25g) with small Fruit of choice – keep this handy at all times Lunch

Fresh Garden Vegetable Salad

Ingredients 1 head lettuce

2 tomatoes, chopped 1 Avocado, sliced 2 carrots, shredded 1 red bell pepper, diced

1 green bell pepper, diced 1 small cucumber, diced 1 red onion, thinly sliced 1 table spoon of flax seed Directions Put all vegetables in a big bowl and mix together. Pour *Salad Dressing over the salad and add some sea salt if required. Serve and enjoy!

Snack Nuts & Seeds (not more than 25g) with small Fruit of choice – keep this handy at all times

Or 300ml *Carrot juice blend



Dinner

Greek Lentils Soup (Soupa fakes)

This “Soupa Fakes” is a very simple, but great-tasting lentils soup from Greek. The Greek spices (such as bay leaves) and the garlic add a distinctive taste to this soup. You can also add fresh thyme, rosemary or mint if you like. By the way, lentils are not only alkaline, but also a great source of fiber, foliate and magnesium.

Ingredients for 4 persons

½ pound small lentils 2 big ripe tomatoes 1 carrot ½ stalk of leek

1 onion 3-4 cloves of garlic 2 tbsp. of cold-pressed extra virgin olive oil 1 tbsp. fresh lime or lemon juice 1 bay leaf ½ tsp. oregano Pinch of sea salt and pepper to taste

Directions 1. Rinse and drain lentils. Then soak in a bowl of water over night.

2. Next day, rinse and drain lentils again. Then bring to boil for approx. 5 minutes. Drain lentils and put aside. 3. Puree tomatoes, finely chop onion and garlic and cut carrot and leek into very fine slices. 4. Pour 4 cups of water into a big pot. Add the tomatoes, onions, garlic, carrots, leek and the bay leave and bring to boil.

5. Then add the lentils, reduce the heat and simmer partially covered for at least 1 hour. Add some more water if required. 5. Finally, add the olive oil and the lime/lemon juice and season with salt, pepper and oregano. 6. ENJOY!!

Evening Snack 1 Cup of Chamomile Tea

Note:







DAY 7 of 7



3rd Breakfast

Smoothie

1 cup paw paw - diced 1 small apple – diced

1 cup berries of choice 125g nuts of choice 2 tbsp plain yogurt

Method: Mix everything in a blender or food processor – drink immediately

Snack

Nuts & Seeds (not more than 25g) & small fruit of choice – keep this handy at all times OR Carrot or Tomato Juice Blend

Lunch

Quick & Easy Salad

When preparing a salad with ripe avocados, its creamy texture can substitute the salad

dressing. Avocados are also great health food: the help to prevent and treat prostate and breast cancers, and can be

used to lower the cholesterol level in the blood. So enjoy this healthy alkaline salad!

Ingredients for 2 person’s

2 ripe medium-sized avocados 200g carrots 200g broccoli

½ cup scallions (green onions) 1 pinch of sea salt Your favorite fresh herbs 2 table spoons of Flax Seed Directions Dice the avocados, chop the broccoli, scallions and herbs and shred the carrots. Put all veggies in a salad bowl, mix

well and taste with salt. Sprinkle some *Salad dressing if you like.

Snack Nuts & Seeds (not more than 25g) with small Fruit of choice – keep this handy at all times



Dinner

Vegetable Pasta with Tomato-Pepper Sauce

Ingredients for 4 servings 500g vegetable or spelt pasta 300g tomatoes

½ cup sun dried tomatoes 1 small red bell pepper 1 small zucchini(baby marrow)

1 onion 2 garlic cloves 1 chili 5 fresh basil leaves

2-3 tbsp. cold-pressed olive oil Sea salt and pepper to taste Directions Cook vegetable or spelt pasta according to directions. Cut tomatoes, bell pepper and baby marrow in cubes and finely chop the onion, the garlic and the chili. Heat olive oil in pan, adding onion, pepper, chili and garlic, and fry for a couple of minutes. Then add the tomatoes and zucchini and cook for approx. 5-10 minutes. Last but not least, add the basil and taste with pepper and salt.

Put pasta on plate, top with sauce and garnish if desired. And finally - enjoy your delicious pasta!






Note: The first 3 days did not include any meat, because we want to detox, reduce insulin, balance blood sugar and the pH of the body.

7-day damage control program

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